Yearly Archives: 2023

Skill-work: 4 X Press BurnOuts Ascending Weight  Strict Press - Push Press- Push Jerk  Rest 90 secs  **When can no longer strict press Push Press, No longer Push Press Push…

Skill-work: 3 Rounds NFT  12 Landmine T Bar Rows  10 Seated Chest to Ring  L Sit Pull-ups  10 Non Banded Muscle Up Transitions https://youtu.be/53ITed8BwDY Conditioning:  3 Rounds  1000 M Row  20…

Skill-work:  5 Rounds  Build to a Heavy 5 RM Back Squat  SuperSet  12 Banded Heavy KB or DB RDLs  **Band attached at the hips  Conditioning:  5 Rounds For Total Reps …

Skill-work: Endurance Work  4 X 400 M Sprints  Rest 90 secs Between Sets  Conditioning:  Strict Gymnastics Skillwood  7  Rounds  7 Strict Pull-ups  7 Strict HSPU  7 Strict T2B  7 Strict…

Skill-work: Build to a Heavy Clean and Jerk  Then Complete  2 Reps Every 90 secs for 6 Rounds  Can add weight as you go. Conditioning: “Holy Grip” As Many UB…